Home / How to get rid of back pain

How to get rid of back pain

According to doctors, the majority of complaints received from patients, anyway, for the pains or injuries in back. Almost all people at least once in a lifetime experience pain in the area lumbar. Such a problem often faced and bodybuilders, office workers, forced to spend a lot of time in a sitting position.

The causes of pain in the spinal Department

Of course, when it comes to holding up to 8 hours (sometimes more) in an office chair, back pain are a natural consequence.

The first reason: sedentary work

Morning office worker begins the same as any other person – with Breakfast and a Cup of tea or coffee. Of course, Breakfast all sitting. Then he spends the entire day at work, again in a sitting position at a computer or Desk. Lunchtime is traditionally – sitting, and then returns to the working seat.

Even after work, the situation does not change. To get home, some use cars, other public transport, that is, the position of the body again, doesn't change. At home after work, hardly anyone eats dinner standing up or lying down, just uncomfortable.

Of course, after a hard day everyone wants to relax and office workers prefer this sofa a boring chair or chair. But even on the couch watching TV the rest is sitting.

From the point of view of the anatomy in these moments, the following occurs: a few shortened iliac and hamstring, which causes tension in the lumbar.

причина

The second reason: constant tension of the muscles of the back

Similar problems in athletes, naturally, are not associated with a sedentary lifestyle, but from back pain, they suffer not less, than office workers. The fact that the intense running, lifting weights, jumping and other dynamic movement warm-up and even provoke a large back muscle strain. When such training is conducted with regular frequency without a proper warm up also increases the risk of injury of muscles. As a result, they are reduced, which leads to the same voltage in the dorsal division, as the office workers.

For these reasons, the training program must be properly constructed that will have an impact not only on reducing tension in the back, but get rid of such threats as heart failure and diabetes. In solving the problem with back pain help and additional cardio activity.

It is recommended that the training elements with deep inclinations to people with mobile vertebrates discs, or sciatica, in order to avoid deterioration.

Yoga astreatment pain lumbar

The proposed exercises should be performed every day immediately after training. Remember that you need to do deep breaths with your nose.

Exercise # 1. Stretching tendons


Lie on a hard surface (the floor) and bend the knee of the right leg. Press the knee to the chest and a wound on the foot a scarf, belt or towel, the ends of which hold in the hands. Pull the leg up and stretch your heels forward. If at this point you feel tension in the lower back bend the knee of the left leg and put it on the floor. In this position, to keep the body from three to five minutes and then repeat with the other leg.

Exercise # 2. Twisting


Bend the legs in the supine position, press your knees to your chest. Hands spread to the sides. Dip your feet in a flexed position on the right side and keep the shoulders still. Wait 1 to 2 minutes. The exercise is performed on the exhale. Then repeat in the other direction.

Exercise # 3. Sphinx


Lie on the floor on your stomach with emphasis on the forearm. The position of the elbows under the shoulders. The hands and feet are kept in place. Snuggle up to the floor of the pubic bone to increase blood flow in the lumbar region. Hold body in this position for one to three minutes.

Exercise # 4A. Dove


Standing on all fours to push the left knee towards the wrist of the left hand. With respect to the left leg thigh is located diagonally. To do a forward bend and cross your elbows in front of him to make a support for his forehead. Head to put on the elbows. Hold body in this position for up to three minutes, then repeat but with the other leg. In the presence of discomfort in the knees while performing this exercise, use the position 4B.

Exercise # 4B. The needle thread in the needle


Lie on your back and bend both legs so that the feet remained pressed to the floor. Left leg put on the right to form the number "4". Lift your right leg so that the Shin was parallel to the floor. Clasp both hands right hip and hold the body two to three minutes. Repeat with the left leg.

Exercise # 5. Vertical leg straightening


Lie on the floor and stretch the gluteal muscles. Straighten your legs along the wall. Being in this position helps to relax the muscles of the lumbar and helps to get rid of excess fluid in the ankles, feet, relieves swelling. It is recommended to perform this exercise after enhanced training and after the flight. Feet in such positions are held for five to ten minutes.

According to the materials: breakingmuscle.com